It’s been about two years since I did my first macro-based cut/diet (click HERE for details). Since then I have focused my attention on building-up my metabolic capacity as well as trying to add as much muscle as possible…easier said than done. Click HERE for details on the Reverse Diet I completed after my cut two years ago.

I thought it would be fun to do another cut and document it for all of you to show that I am now able to diet-down on much higher macros than before. My goal is not to lose much weight, but rather to lean-down a bit right in time for swimsuit season.

I am currently following the Paleo Autoimmune Protocol Diet with a few successful reintroductions added back in (eggs, tomatoes, peppers). This diet has been SUCH a big help in my attempts to control my autoimmune diseases. I have also been battling a pretty significant candida overgrowth with the help of my functional medicine practitioner. Next month I should have an update on that since I just sent my latest tests into the lab.

Here is where I was prior to my original cut back in 2015:

Date: 9/7/15

Height: 5’9″

Weight: 143.8

Macros:

Monday -Thursday & Saturday 1515 calories 120C / 135P / 55F

Friday 1736 calories 180C / 146P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

Here is where I am as of this morning (my weight is pretty darn similar in both pictures):

Date: 4/3/17

Height: 5’9″

Weight: 142.2

Macros:

Daily – 130C/130P/120F

As you can see my macros are pretty consistent now versus the carb cycling I did before. My current macros are also MUCH higher in fat. I find that I feel better eating higher fat and stay more satiated. I will most likely add in a refeed day, but will keep my macros as is for this first week.

It is exciting for me to see that in two years I have been able to increase my cutting macros from an average 1553 calories a day to 2120 calories a day…that’s huge. I am proud of that 567 calorie increase PER DAY!

My workouts are also less intense and shorter in duration than they used to be. I used to average 90 minutes a day 6 days a week and now I lift between 45-60 minutes 5 days a week and walk at about 3.5-4.0 mph for 45 minutes to an hour twice a week.

Feel free to let me know if you have any questions as I document this process. If you would like me to help you get ready for summer, please click HERE to learn more about my programs.

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"The diet that helps to reduce weight in the short run needs to be the same diet that creates and maintains health in the long run."

~T. Colin Campbell

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